Anxiety can be debilitating, making it hard to get through the day. However, both mild and severe anxiety can be managed effectively. When you feel an anxiety attack coming on, there are methods to regain your sense of calm.

For those who experience anxiety regularly, long-term strategies exist. Here are eight science-backed ways to reduce anxiety in both the short and long term.

1. Distance Yourself from Anxiety

Anxiety attacks often stem from catastrophic thoughts about future events. You might envision embarrassing yourself on a first date or fear failing in an interview.

To reduce anxiety, calm these racing thoughts without force. Simply trying to suppress them may be counterproductive. Instead, distance yourself from these thoughts to recognize their unreliability.

For instance, tell yourself, “I’m afraid I’ll embarrass myself on this first date.” (Of course, tailor this to your specific worries.) Once you’ve developed that distance, weigh the actual evidence regarding your fears, and recall past successes in coping with anxiety.

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2. Ground Yourself

When your mind races with catastrophic thoughts, your body mirrors that tension. The sympathetic nervous system prepares you for perceived threats, causing rapid breathing and muscle tension.

To combat this, activate the parasympathetic nervous system, which promotes relaxation. Grounding exercises, for instance, help you connect with the present moment. Try pausing to observe five things you can see, four you can feel, three sounds you can hear, two things you can smell, and one thing you can taste.

Another effective method involves standing comfortably, leaning forward to touch your toes for a minute, sending a signal that everything is safe.

3. Breathe Properly

Calm your body and enhance parasympathetic nervous system activity through controlled breathing techniques. One effective method is “box breathing.” This technique involves equal durations for inhaling, pausing, and exhaling.

• Inhale for 4 seconds
• Pause for 4 seconds
• Exhale for 4 seconds
• Repeat for at least 30 seconds.

This exercise helps regulate your breathing rate and depth, promoting overall calm.

4. Plan for a “Worry Period”

After calming your mind and body, persistent worries can feel overwhelming. Trying to “solve” them often results in unhelpful beliefs, such as needing to worry to prevent bad outcomes.

Instead, designate a “worry window” of about 30 minutes (preferably not before bedtime). During this time, allow yourself to express your worries. For the rest of the day, remind yourself you’ll address them later, breaking the cycle of anxiety.

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5. Face Your Fears

Avoidance may seem appealing, but it can amplify anxiety over time. Dodging anxiety-inducing situations can deny you valuable life experiences and reinforce negative beliefs.

Confronting fears allows for a “reality check” which can dispel irrational fears. Start gradually with manageable tasks, and if needed, visualize facing your fears in your imagination first.

6. Exercise Regularly

Integrating physical activity into your daily routine is not only beneficial for your body but also enhances your mental well-being. Research shows that exercise can improve mood and reduce the risk of anxiety disorders.

Physical activity provides distractions, fosters companionship, and improves overall health. Engaging in exercise familiarizes you with physical sensations that may otherwise trigger anxiety, making them less intimidating over time.

7. Avoid Caffeine

Caffeine is prevalent in our daily lives, from morning coffee to energy drinks, but it can worsen anxiety symptoms. By blocking the calming effects of the brain chemical adenosine, caffeine can lead to heightened anxiety responses.

A long-term adjustment to consider is reducing caffeine intake, as excessive consumption can significantly contribute to anxiety. Be aware that caffeine is also present in chocolate and tea.

8. Consider Your Long-Term Relationship with Anxiety

Believing that anxiety is a permanent part of who you are can lead to avoidance and increased discomfort. Alternatively, viewing anxiety as a fleeting state allows you to confront the discomfort more effectively.

Psychologists refer to this perspective as a “growth mindset.” Remember, anxiety is manageable and can change over time.

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